Kuqikelelwa ukuba umntu oqhelekileyo ufumana malunga neepesenti ezingama-40-60 zeekhalori zabo ngosuku ngalunye kwimithombo yeecarbohydrate kunye / okanye iswekile. Oku kubandakanya ukutya kokutya okufana nesonka, ipasta, irayisi, iziselo ezineswekile, iisiriyeli, iichips kunye nokutya okutyelweyo. Ingxaki, nangona kunjalo, kukuba oku kutya kunokubangela iimeko ezahlukeneyo zempilo, kubandakanya kuvuza okuhle , isifo seswekile, isifo samathambo, nokutyeba kakhulu.
Kodwa kukho isisombululo.
Ukutya kwe-ketogenic kukutya okunamafutha aphezulu, ukutya okune-carb ephantsi kakhulu enokuba yenye yeendlela ezinokuthenjwa zokuguqula okanye ukuthintela ukutyeba kunye nezinye iingxaki zempilo-kwaye ngokuyintloko ichasene neDigital American Diet. Inkqubo ye- keto uluhlu lokutya ayibandakanyi iinkozo, iswekile, iidizethi okanye iziselo ezineswekile, kwaye kuxhomekeke ekubeni kuthintelwe kangakanani ukutya okune-carbohydrate, inokuphelisa nemiphunga yesitatshi, iziqhamo, neembotyi / iimbotyi.
Ke kutheni umntu enokutya ngokuzithandela ngale ndlela? Ewe, ukufumana iikhalori ezingakumbi kwimithombo esempilweni yeoyile kunye neeproteni (ezinje ngeoyile yomnquma yokwenyani okanye inyama yenkomo etyiswe ingca) kunokunceda ukunciphisa iimpawu ezininzi eziqhelekileyo ezinxulunyaniswe nolawulo lweswekile egazini kunye nokuzuza ubunzima obungafunekiyo. Ngapha koko, ukudinwa kwemva kwemini, ukunqwenela iswekile, intloko ebuhlungu, kunye nokucaphuka konke oku kunokuba yimiqondiso yokuba unokuba namandla emzimbeni wakho (ngaphandle kokutya ngokwaneleyo, okanye okuninzi kakhulu, iikhalori) kwaye uxhomekeke kwiswekile kunye / okanye kwiicarbs ezicokisekileyo okwethutyana phakamisa amandla kunye nemood yakho.
Ngelixa utshintsho kwi-ketosis (imeko ye-metabolic yokutsha kwamafutha okanye amandla endaweni yeswekile evela kwi-carbs) isenokuziva ngathi iliwa, xa sele uhlengahlengisiwe kwindlela yokutya ye-ketogenic, uya kuba nexesha elilula lokugcina amandla azinzileyo imini yonke kwaye ufikelele kwisatiety xa usitya. Uyakuthi uqaphele ukuphucuka kokuzinza kwemood kunye nokuphucula ukusebenza kwengqondo. Kwaye, ewe, kunokwenzeka ukuba ulahle umntu ongafunekiyo.
Isitshixo sokutshintsha umthombo wamandla omzimba wakho ukusuka kwiswekile ukuya kumanqatha kukusika kakhulu ukutya kwakho kwe-carb-ukuya kuthi ga malunga ne-25-50 yeegramu zemihla ngemihla yomnatha. (I-Net carbs ibhekisa kwinani elishiyekileyo xa kunqunyulwa ifayibha kwii-carbs zizonke.) Nazi ezinye zeengcebiso ngokubhekisele kwiintlobo zokutya ekufuneka uzityile ukuze ukhaba indlela yakho uye kwilizwe le-ketosis kunye nempilo engcono:
Ioyile yeCoconut kunye namanye amafutha asempilweni
Ukufumana iikhalori ozifunayo ukuze uphembelele umzimba wakho kunye nokukhusela ukudinwa, ukwenza ukutya okunesondlo ngokufanelekileyo kufuna ukutya izixa eziphezulu amafutha aphilileyo —Ukuya kuma-80 ekhulwini eekhalori zakho suku ngalunye! Iintlobo ezimbalwa zamafutha asempilweni zibandakanya: ioyile yomnquma, ioyile yekhokhonathi okanye ubisi lwekhokhonathi, i-MCT (i-chain-triglyceride) yeoyile, ibhotolo etyiswe ngengca, i-ghee, ioyile yesundu, kunye nobisi olunamafutha apheleleyo.
Isizathu sokuba amafutha abaluleke kakhulu kwisidlo se-ketogenic kungenxa yokuba, ngexesha le-ketosis, umzimba usebenzisa amanqatha amandla ukugcina ingqondo, intliziyo kunye namanye amalungu esebenza ngokufanelekileyo. Ukutya okuninzi ngamanqatha kwisidlo ngasinye — njengepunipoon ye-1-2 yeoyile, itshizi yebhokhwe ekrwada okanye ubisi lwekhokhonathi lokwenyani- kukuqinisekisa ukuba ufumana iikhalori ezaneleyo zokulawula ukutya kwakho, ukugcina amanqanaba empilo kunye neencindi zamadlala, kunye nokutya.
Imifuno engeyiyo yesitatshi
Ukufumana zonke izondlo ozifunayo (iivithamini, iiminerali, ii-antioxidants, ii-electrolyte, njl.njl.) Kubalulekile ukwahluka kwiintlobo zezityalo ekutyeni kwakho. Imifuno ibalulekile ekuboneleleni ngefayibha yokutya, izilwanyana ezinobungozi ezinciphisa umonakalo omkhulu kunye ne-electrolyte njenge potassium, calcium kunye ne-magnesium.
Jonga ezantsi kwipleyiti yakho ngaphambi kokutya: ngaba uyayibona imibala eyahlukeneyo kunye noburhabaxa? Ukunciphisa iingxaki zokukhula kweentsilelo okanye ukudikwa kukutya okutyayo, zama ukongeza uninzi lweveggies ezahlukeneyo zokupheka ketogenic kunye nokutya. Imifuno enjengamagqabi aluhlaza, amakhowa, iitumato, iminqathe, ibroccoli, ikhaphetshu, ihlumelo laseBrussels, isipinatshi, i-kale, imifuno yolwandle, kunye nepepile zizinto ezintle. Kwaye ukuba ufuna ukukhaba i-ketosis ngokufanelekileyo, qiniseka ukugxininisa ii-carb eziphantsi njenge-asparagus, ikhukhamba, imifuno kunye ne-zucchini.
Izityalo zeFiber High
Ukutya ifayibha encinci kunokonyusa amathuba okujongana nemicimbi yokwetyisa okanye ezinye iingxaki ezinxulumene namathumbu ngelixa usitya iketo. Iindidi ezininzi zokutya okunobuhlobo keto zibonelela ngamanqatha kunye nefayibha kunye kwiphakeji enye, kwaye uninzi lwazo alunacarb. Ezinye zezona zibalaseleyo zibandakanya ii-avocado (zikwindawo ephezulu kwi-potassium ukunceda kwimisipha kunye nemisebenzi yeselula), imbewu ye-chia okanye yeflakisi (ebonelela nge-omega-3 fatty acids), iiamangile kunye nee walnuts.
Iiproteni ezisemgangathweni
Inye into eyahlula ukutya kwe-ketogenic kwezinye izicwangciso zokutya ezisezantsi-carb kukuba, kwi-keto yokutya, iprotein ityiwa kuphela ngexabiso eliphakathi (malunga neepesenti ze-15-20 zeekhalori zemihla ngemihla). Kodwa ukutya ukutya okwaneleyo Kubalulekile ukuthintela indlala, ukugcina ubunzima bemisipha, ukuququzelela imveliso ye-neurotransmitter, kunye neminye imisebenzi emininzi.
Iindidi ezininzi zokutya kweeprotein aziqulathanga naziphi na iikhabhohbhayithi konke konke, kubandakanya intlanzi kunye nenyama, ngelixa ezinye zinento encinci kakhulu, enje ngobisi oluluhlaza. Ukutya okuphezulu kwiprotheyini kodwa iphantsi- okanye akukho-carb ibandakanya inyama etyiswe ingca, inkuku ephakanyiswe emadlelweni, amaqanda angenazinkomo, umhluzi wethambo, intlanzi yasendle ebanjisiweyo, inyama yomzimba, kunye namafutha (ngokuqinisekileyo aluhlaza) iimveliso zobisi njengetshizi okanye ubisi.
Umhluzi wethambo
Kusenokwenzeka ukuba ube neziphumo ebezingalindelekanga ngelixa utshintshela kwi-ketosis-ngamanye amaxesha ibizwa ngokuba ngumkhuhlane we-keto-ukuba uye waphelelwa ngamanzi emzimbeni kwaye amanqanaba akho e-electrolyte awela kakhulu. Ngelixa amava omntu ehlukile ngokwahlukileyo, oku kunokuthetha ukuba uzive uphelelwe ngamandla kunesiqhelo, ubuthathaka ngexesha lokuzilolonga, okanye unengxaki yokulala okanye yokucinga ngokucacileyo. Ukongeza kokongeza ngokwaneleyo ityuwa / isodiyamu kwizidlo zakho kunye nokusela amanzi aneleyo, unawo umhluzi wethambo yonke imihla inokunceda ukugcina iziphumo ebezingalindelekanga zincinci.
Umhluzi wethambo, obusetyenziswe amawaka eminyaka ngeenkcubeko ezahlukeneyo kwihlabathi liphela, unikezela ngokudityaniswa okunzima ukubetha iiamino acid, iiantioxidants, iielectrolyte kunye nezinye izimbiwa. Sela ikomityi ngokwakho, yongeza ezinye kwimifuno egutyiweyo, okanye usebenzise umgubo wethambo kwi-shakes, green smoothies kunye nezinye iiresiphi.
UGqirha Josh Ax, DNM, DC, CNS, ngugqirha kunyango lwendalo, ingcali yezoklinikhi kunye nombhali onomdla wokunceda abantu bafumane ukutya njengamayeza. Kutshanje ubhale 'Yitya Ukungcola: Kutheni iGut evuzayo inokuba sisiseko seengxaki zakho zempilo kunye namanyathelo amahlanu okumangalisa ekuyinyangeni' kwaye usebenza enye yezona webhusayithi zikhulu zezempilo kwindalo. http://www.DrAxe.com . Mlandele kuTwitter @DRJoshAxe.
